Tag: Skin Picking

Skin picking, also known as excoriation disorder or dermatillomania, is characterized by repetitive picking, touching, rubbing, and scratching one’s skin. The attempt is to improve perceived imperfections, often resulting in tissue damage, discoloration, or scarring. Research indicates that 2–5% of the population picks their skin to the extent that it causes noticeable tissue damage. 75% of those affected are women.

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BFRB Tips

BFRB Book Tip: Heal Your BFRB

Illustration of Heal your BFRB book

I recently read the book How to heal your BFRB by Lauren Bloise, who gained control over her skin picking. 

Heal Your BFRB is a complete step-by-step guide to better control BFRBs at any healing stage, whether you are about to set in place your first coping methods, or you just need some more ideas or new insights on coping with BFRBs.

This BFRB book is packed with actional tips, making it an excellent resource for anyone who struggles with dermatillomania, trichotillomania, or any other BFRB.

It is helpful and inspiring to read about another BFRBer’s healing journey. I’ve found myself in many examples and situations, which helped me optimize my coping strategy.

Another great BFRB book is: Overcoming Body-Focused Receptive Behaviors.

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BFRB Tips

Red Light Makes the Perfect Dermatillomania Environment

illustration of a red lightbulb in a bathroom

The bathroom is one of my primary trigger locations for my dermatillomania. Installing a red lightbulb in this room was a personal game-changer for my struggle with skin picking.

When I walk into the bathroom, I tend to lean in the mirror and look on my skin for things to pick. Especially things that need to be left alone in order to heal.

I can’t see any blemishes, scabs, or spots under the red light, so I’m not tempted to engage in my BFRB. #outofsightoutofmind

The red light makes such a beautiful, even skin tone that makes me feel sooooo good in my skin!

💡I currently use a regular red lightbulb in my tiny bathroom. It’s a bit dark, which took some time to get used to. But maybe this makes it even more effective. And I can always unscrew it when I need a regular light.

💡For my next home, I will likely get LED strip lights with adjustable brightness and different color options. Perhaps a light shade of red would already help not to get too triggered.

💡 Another option for colored light is smart lightbulbs. They also come with adjustable brightness and colors that can be regulated with an app.

I have the red light as the default most of the time. If I go for a long time without picking and my skin has no breakouts, I dare to use the standard light more often. 

Until I have a major setback, then my precautions start over. 

Maybe this coping method will give you a break from your BFRBs too!

Anja

PS: Maybe just dimming the lights already help you!

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Coping Cards

It’s Okay to Slip. The Goal Is Not to Slip as Hard or as Often.

it's okay to slip. The goal is not to slip as hard or as often.

Healing is not linear, so don’t be too hard with yourself when you have a setback. Feeling bad about relapses only fuels negative emotions and thus BFRB episodes.

While your ultimate goal is likely to stop your BFRBs completely, the chances of achieving that goal overnight are very slim.

Therefore, it can be helpful to focus on smaller goals first, such as not slipping as hard or as often.

That way, instead of feeling like a failure because you can’t achieve the big goal of being BFRB-free, you can focus on smaller victories. The resulting positive feelings will aid your healing progress. 

Pat yourself on the shoulder if you managed to back off after just picking a spot or two and not ending up in a full BFRB episode.

Or be proud if you haven’t chewed your nails for several days when you couldn’t leave them alone for a few minutes beforehand.

Take it step by step. Over time, you will get more and more control over you­­r BFRBs. And thus, the picking- and pulling-free periods will last longer, and the setbacks will not be as damaging as they were before.

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BFRB Tips

Gel Finger Covers–the Best Way to Protect Your Fingers from Picking & Biting

illustration of gel finger covers

The reusable gel finger covers are the most effective in protecting me from picking and biting my nails and the skin on my fingers. They are the upgrade from the finger protectors I shared a while ago. 

Like the finger protectors, the finger covers are tubes that you can cut into small rounds, depending on how they work best for you. I prefer my protective gear to be as small as possible. That’s why I cut my finger covers quite narrow.

The covers protect the fingertips from nail-biting and finger picking. But they also work great for dermatillomania and trichotillomania as you can create a barrier for your problem fingers. Protecting the thumb alone can works wonders sometimes. 👍

I wear the covers either preventively or as soon as I start picking or biting. Or to hide the damage I’ve done. 😬

Information for the gel finger covers: 

  • easy to clean – just wash with warm water
  • the gel material is soft and elastic
  • comfortable to wear
  • the snug fit feels like a second thicker skin
  • they do not lose their shape
  • they cover any wounds on fingers
  • unfortunately, I only found them on Amazon: Canadian store, USA store or search for “gel finger cots” or “gel finger sleeves”.

Extra tip:

Apply cuticle oil before putting on the covers. That way, your skin will get that extra nourishing boost to stay soft and healthy. Moreover, your furniture or keyboard will not get oily from the cuticle oil 😉

gel-finger-covers-pieces
Categories
BFRB Tips

Wrap a Rubber Band Around Your Sleeve to Avoid Exposing Skin

Illustration of a rubber band that's wrapped around a shirt sleeve

I like to find everyday household items that help me cope with my BFRBs. In this post, I’m going to talk about how to use a rubber band or headband to create a barrier against picking your arms and legs.

At home, I looove to wear baggy clothes – preferably my husband’s (🤫). The problem is, it’s easy to mindlessly slide the wide sleeves up my arms and expose the skin. 

I start scanning the skin with my eyes and fingers, looking for something to pick.

To avoid disappointment, I try to stay covered to avoid visual triggers like small bumps, pimples, or scabs.

So, when I wear clothes with wide sleeves, I wrap a rubber band around my wrist and over the fabric. This way, I not only create a barrier to keep the sleeves in place, but I also become aware of my BFRB actions.

Sometimes I even loop a rubber band over the sweatpants around my ankles. You can tuck them into your fluffy socks as well. ☺️

Alternatively, wear tighter clothes like leggings or a turtleneck to avoid visual triggers on your skin. 

If anyone has any other more sophisticated method, please let me know!

Another example of a household item in my BFRB toolbox is the DIY fidget ring.